This is the importance of nuts for weight loss and maintenance



A randomized and controlled study published in the scientific journal ‘Nutrients’ has shown that the inclusion of a mixture of nuts in a weight control program led to significant weight loss and an improvement in satiety.

The researchers, from UCLA (United States), compared 95 overweight or obese men and women (BMI of 27.0 to 35.0 kg / m2) between 30 and 68 years of age who consumed 1.5 ounces of walnuts mixed or a pretzel snack.

Both snacks provided the same number of calories, as part of a hypocaloric weight loss diet (500 calories less than resting metabolic rate) for 12 weeks. This was followed by an isocaloric weight maintenance program for another 12 weeks.

Participants experienced significant weight loss (12 weeks: -1.6 kg and -1.9 kg and 24 weeks: -1.5 kg and -1.4 kg) in the pretzel and nut snack groups, respectively. Both groups also showed a significant decrease in BMI at 12 weeks, compared to baseline.

However, satiety was significantly higher at the end of week 24 in the mixed tree nut group, and there was a trend toward greater weight maintenance compared to the pretzel group.

Furthermore, the dropout rate was significantly lower in the tree nut mix group (16.4%) compared to the pretzel group (35.9%). Additionally, heart rate decreased significantly, compared to baseline, in those who ate tree nuts but not pretzels.

“Nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts) are a great source of protein, healthy fats, and fiber. This makes them so filling and may be a major reason why we saw less weight gain in the nut group during weight maintenance, and a significantly lower dropout rate compared to the pretzel group, “explains lead researcher Dr. Zhaoping Li, professor of medicine and chief of the UCLA Division of Clinical Nutrition.

Recent research has shown that more than 40 percent of Americans are overweight or obese. “We know that most people get about 25 percent of their daily calories from snacks, with a large proportion coming from desserts, sugary drinks, sweets, and salty snacks. Substitute 1 for just one of those snacks. 5 ounces of nuts can have a positive impact on weight and overall health, “says Dr. Li.

Leave a comment

Your email address will not be published. Required fields are marked *